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Monday 1.16.17

WARMUP

ON OWN:
3 rds
10 cal bike
10 air squats
5 down dog/push-up/inch worm
10 high kicks
5 windmill each arm each direction

STRENGTH / SKILL

BENCH For Max Rep
50% x 3
60% x 3
70% x 3
75% x 2
80% x 2
85% x 2
90% x 1
95% x 1
max x 1
RECORD MAX

METCON

10 For 10
10 min
10 Front Squat 155/105, 135/95, 115/75, 95/55
10 Bar Jump Over
10 HSPU
10 K2E
record total reps on whiteboard

FINSHER

15/15 work/rest
4x DUs
4x Hollow rock
4x Burpees

Saturday 1.14.17

WARMUP

Upon arrival- 4 minutes on the bike or row

Group Warm up: down and back
High Knees
Butt kicks
Spidermans
Push up-downward dog-inch worm
Broad jumps

2 rounds
10 PVC Pass throughs
10 Air squats
10 supermans

PARTNER WOD

10-minute time cap
50, 40, 30, 20, 10
Double Unders
Ab mat sit ups
KB swingsRest 2 minutes

Partner Fight Gone Bad-3 rounds
1 minute each station-max reps
Wallballs
SDHP
Box Jumps
Push Press
Calorie Row

Reps can be split any way between partners.

CASH OUT

In-House Challenge
See Box Talk for Challenge and Prize details.

Friday 1.12.117

WARMUP

on own: ride or row for 4min
hanging stretch 10 second dead hang to inch worm 5x
10 air squats - 10 sec wall sit - 10 air squats

SKILL WORK

Gymnastics
15 MINUTES on the clock
Hand Stand Hold
30 sec [10 hold / 20 rest] Hand Stand Walk

METCON

EMOM
12 min emom
45 / 15
odd:1,3,5,7,9
bear complex

even: 2,4,6,8,10
burpee bar jump over...

Thursday 1.13.17

at

WARMUP

On own - row or ride for 4 min

5 hanging stretch to inch worm
10 jumping jacks
15 air squats

SKILL WORK

3 rds
10 kb thrusters L+R=2
20 sec hs hold
10 frog leaps

METCON

WcG 21-15-9
21,15,9 deadlift 225/155, 185/135, 155/103, 135/83
21. 15, 9 hspu / hrpu
21, 15, 9 pull up / banded/ jumping

CASH OUT

4 RFT
25 DU
25 sit ups